Need Protein? Here are 9 Amino Acids Found Abundantly in Plants

January 1, 2015

Protein is one of the most crucial nutrients to the human body and a little bit of protein can go a long way in improving varying aspects of your health. From the strength of your body to that of your hair, skin, and nails, protein’s amino acid chains perform vital tasks within your body that make it a prime nutrient to be sure you get enough of. Protein is also essential for healthy neurotransmitter function, along with overall energy levels. While carbs and fats have their place in a diet, most everyone knows that protein is a nutrient we shouldn’t leave out.

The Real Deal on Amino Acids in a Plant-Based Diet

Luckily, all foods contain a little protein, and a large variety of plant-based foods provide many of the essential amino acids once believed to only exist within animal-based foods. Essential amino acids are amino acids that are the building blocks of protein that our body can’t produce by itself. In other words, if we don’t eat them, we won’t get enough of them. But steak, beef, chicken, eggs, pork, and milk are not the only sources of essential amino acids; plants have plenty of them our bodies can use the same way.

2. Isoleucine

Isoleucine is another BCAA similar to leucine, however with a few different responsibilities. It is an isolated form of leucine that specificially helps the body produce energy and hemoglobin. It’s also vital assisting in nitrogren growth within the muscle cells, especially in children.

3. Lysine

Lysine is responsible for proper growth and in the production of carnitine (a nutrient responsible for converting fatty acids into fuel to lower cholesterol). It also helps the body absorb calcium for even further bone strength and also aids in collagen production. It’s vital to get enough of this amino acid since deficiency can lead to nausea, depression, fatigue, muscle depletion and even osteoporosis.

Good plant-based sources of lysine include: beans (the best), watercress, hemp seeds, chia seeds, spirulina, parsley, avocados, soy protein, almonds, cashews, and some legumes with lentils and chickpeas being two of the best.

4. Methionine

Methionine helps form cartilage in the body through the use of sulfur. Sulfur is a mineral essential to the production of bone cartilage and no other amino acids contain sulfur aside from methionine. People who don’t eat enough sulfur-containing foods to produce methionine in the body may suffer arthritis, damaged tissue, and poor healing. Methionine also aids in the production of muscle growth and formation of creatine, needed for optimal cellular energy.

5. Phenylalanine:

This amino acid comes in three forms: L-phenalynaline (a natural form found in protein) and D-phenalynaline (a form produced by a laboratory), and DL phenalynaline (a combination of both forms). Always eat food-based sources before choosing supplements or enriched food products with a lab-derived version of this amino acid. Phenylalanine is important in the body because it turns into tyrosine once ingested, which is another amino acid that’s needed to make proteins, brain chemicals, and thyroid hormones. Not obtaining enough of this amino acid can result in brain fog, lack of energy, depression, lack of appetite, or memory problems.

6. Threonine:

Threonine supports a healthy immune system, heart, liver, and central nervous system health. It also helps maintain a balance of proteins within the body to assist in overall repair, energy, and growth. This amino acid also helps the body’s connective tissues and joints in good health by producing glycine and serine in the body, two essential amino acids needed for healthy bones, skin, hair, and nails. In the liver it helps with fatty acid digestion to prevent fatty acid build-up and liver failure.

7. Tryptophan

Known as the relaxing amino acid, trytophan is vital to a healthy nervous system and brain health, along with sleep, muscle growth and repair, and overall neurotransmitter function. It’s one of the most prominent amino acids found in turkey, milk, and cheese that cause those foods to make you feel sleepy and relaxed. Trytophan also converts to serotonin once in the brain, which creates a happy feeling tied to lower levels of stress and depression. It’s best not to consume milk and cheese sources (or turkey) for your trytophan content whenever you get the chance. Animal foods promote inflammation and there are tons of plant-based sources you can choose instead.

9. Histidine

This amino acid helps transport neurotransmitters (chemical messengers) to the brain and also helps overall muscle health within each muscle cells. It even helps detoxify the body by producing red and white blood cells needed for overall health and immunity. Not obtaining enough histidine can result in arthritis, sexual disfunction, and even deafness. It can also make the body more susceptible to the AIDS virus.

How Much Do You Need?

So how much protein do you need? Everyone is different depending on their training goals or overall lifestyle goals. If you’re eating a vegan diet, use this handy online calculator to see how much is enough and to find out the best sources and see the Vegetarian Resource Group for more information on protein in a vegan diet.